140324

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Show of hands… Who’s psyched that the open is almost over!? No? Is that just me?

Don’t get me wrong, I love exercise racing as much as the next guy, but again – there’s a drought of PR videos at this time of year, and I love PR videos. So, to fill the void, here’s the lovely Ms. Lydia again…

WOD 140324:

BBG

1) 7X1 Snatch from blocks (just above knee) – work to a max for the day, rest 90 sec.

*14.4 Repeaters: Complete #1 and warmup work from 140322 before your attempt. If you have time (or anything left), you may do the rest of the work for the day after finishing – preferably with a solid amount of rest.

2A) 3X3 Snatch Grip BTN Push Press + 2 OHS – heavier than last week, rest 90 sec.
2B) 3X3 Three Stop Snatch Pull (with 2 count pause at each stop) – heaviest possible with perfect positions, rest 90 sec. DEMO VIDEO (please watch)

Strength/Skill

1a) 3X60 (seconds) ME Freestanding HS Push-ups – rest 90 sec.
1b) 3X30 (steps) Front Rack Walking Lunges – heaviest possible (with no pause to gather feet), rest 90 sec.

Conditioning

10 rounds for time of:

5 C2B Pull-ups
10 HR Push-ups
15 Jumping Air Squats

31 thoughts on “140324”

  2. (First day back after spraining wrist 2 weeks ago. Still some mods needed.)

    BBG
    1) 215#
    2a) 165 – 185 – 205#
    2b) 255 – 265 – 270#

    Strength/Skill (only 2 rounds)
    1a) Parallette HSPU (10″ deficit): 5 – 5
    1b) Back Rack Stationary Lunges: 135 – 145#

    Conditioning
    12:13 (pushups done on DB)

  3. Did 14.4 yesterday – 183 reps. Got to the MU with a little over 2 minutes left. Not happy not overly dissapointed.

    BBG:
    1) 225lb (10lb PR for Snatch of any kind) FUCK YES!!!!
    2a) 205 all sets
    2b) 245

    Strength: DND

    Cond: 9:23

  4. BBG
    1) 175-198-208-220-230-240-250(2#PR)- 260f
    2a)175-195-215
    2b)220
    SS
    1a) Headstand practice
    1b) 175-195-215
    Cond-DND

  5. bbg
    95 kg failed 100 kg 3 times (-18 kg from 2 weeks ago)
    2a.) 95 kg
    2b) 102, 110, 110 kg
    Strength
    1a.) DND
    1b.) 60 kg (those 10 extra reps made a huge difference)
    CND
    15:11 Hard for me to get excited for a WOD like this, HR pushups kill me for some reason also.

  6. BBG: 1) 195
    2a) 185 + 5 from last week
    2b) 205
    Strength: 1a) handstand hold
    1b) 135 x20
    Conditioning: 13:01 – HR push-ups were deadly

  7. Sick of the open, but loving the open programming, Skill work has been much needed.

    BBG
    1) 92.5kg
    2a) 90kg
    2b) 90kg
    Skill: 12-12-12 ( as free standing as possible, strict)
    Lunges and conditioning tonight.

  8. snatch up to 200
    push press+ohs 210,220,230
    pulls 270,280,280
    reverse lunges (in place) 130,130,140
    free hspu- actually got one today
    con-9:00

  10. Had a stomach bug over the weekend.

    BBG
    1.) 205#

    Then did 14.4
    193 reps.

    Had 4 minutes on muscle ups. Though I was gonna pass out and was getting tunnel vision and was dizzy. Still not recovered from being sick.

    Wasn’t even winded at the end. If I was healthy there’s no question I’d get back to the rower

  11. BBG:
    1) up to 190
    2a) 155/175/195
    2b) 225
    Strength:
    1a) done
    1b) 135, 115,115

    Cond
    8:34

  12. BBG
    1) Worked up to 130(PR)
    2a) 150
    2b) 170

    Strength
    1a) Working on it.
    1b) 85 – Only have room for 10 at a time, so down and backs.

    Conditioning
    18:19

  13. M/20/185
    Retest: 183 (+3) splits were row 3:00 (2 sec slower) ttb 25×2 3:43 (29 seconds faster than sets of 5) wall balls 8×5 2:00 (23 seconds slower then 10/10/5/5/5/5) cleans with a few extra breaths every 5 3:18 (48 sec slower) for a tie break of 12:02 (44 sec slower) and actually hitting muscle ups

    everything else in the pm
    BBG
    195/205/215/220/225
    caught everything as a power snatch so I went from the ground and hit 235 for a 5 lb. pr
    185 for the other two
    skill: different
    conditioning: not for time, just worked on unbroken sets

  15. BBG:
    1) 195 (+5lb PR from hang)

    14.4-180 (shit show, -8 from Saturday’s 80% test run)

    Rest 4 hours.

    14.4-188 (11:34 TB)

  16. 27/168#/5’9″/M/CenEast

    1/1/1

    14.4 Redo – 190 reps 10:52 tiebreak. Did ttb in all singles and it worked well. Doing MUs fatigued is one thing to improve on, but I’m happy, and per usual, I maximized my skills to the best of my ability. This is +5 MUs from Friday.

  17. Snatch/Cj warmup: up to 185/225 felt good. Then did rower warmup.

    14.4 – 193, tiebreaker 9:59, too slow on muscle ups, goal was 200.

    Conditioning: cut 14.4 in half and did another time through 30 cal/25 t2b/20 WBs/10 muscle ups. I don’t know why, just bc.

    Conditioning: 10rds, 9:50

  18. 14.4 – 208

    Snatch off Blocks – up to 230, failed 240 a couple times. Have not snatched heavy in a while.

    Strength
    btn PP – 185, 205, 225
    3 stop sn pulls – 225 x 3

    Free standing HSPU
    3 x 1 min (2 min rest)

    9,10,11

    Conditioning

    7:59

  19. BBG
    1) 135
    2a) 135, 2×145
    2b) 185, 185, 195

    Skill
    1a) practicing… getting closer
    1b) 20 steps 60 lbs… still recovering from knee surgery

    Conditioning
    12:41

  20. 28/172#/NorCal

    BBG
    133-155-177-188-199-210-216.6(F)

    2a) 155-199-210
    2b) 223-267-278#

    Strength
    1a) Done
    1b) 115-135-140#

    Conditioning
    9:10

  21. BBG:
    1.) 175, 190, 205, 220, 235, 245f, 255*(Snatch PR +5)
    2a.) 205, 225, 235
    2b.) 255, 265, 265

    Strength:
    1a.) complete freestand practice
    1b.) 135, 145, 155

    Conditioning:
    10:17

  22. Snatch (Blocks):220, 242, 264, 275, 286 x 3 misses

    14.4 Retest (3rd time): Went after it from the beginning here hoping for more MU time. I got what I wanted with a 10:04 tiebreaker but was gassed on the rings. Ended up with the same damn 198 score. Just a better tiebreaker.

    Rest, then:

    Snatch 3 Stop Pull x 3 – 225, 275, 325, 325
    Snatch Push Press + OHS – 225, 225, 225

  23. BBG:
    1) 125, 140, 150 (miss), 145, 150, 160, 170#
    2a) 170, 175, 175#
    2b) 185, 195, 195#

    Strength/Skill
    1a) 11, 8, 12
    1b) 85#…legs dead from two days of 14.4

    Conditioning: 14.4: 184 reps

  24. Went to local cf and did ther workout plus did some lunges afterwords. I’ve been real drained lately. One more week.

  26. 14.4 repeat – 181 reps (+6 from Sat.)
    I knew I could get there. This one hurt a lot more though; lungs were screaming by the end.

  27. M/30/175/5’9″

    BBG) 135, 155, 165, 175, 185, 195f, 200f – sort of hyperextended my elbow. I missed some time last week and so this week I feel like Heman. 200 and 195 were both PR attempts and felt easy just didn’t hit them right. 175 and 185 both collapsed on me a little and I pressed them out LOL.

    2a) 155, 175, 185(+10)
    2b) 185, 195, 195

    Strength
    1a) 8, 6, na
    1b) 95, 105(18), na

    CND:
    10:47
    didn’t jump on my AS, so what, wanna fight about it?

  29. Back at outlaw again after several months of no crossfit.

    BBG:
    1) (Did doubles) 165, 175, 185, 195, 205, 215, 220
    2a) 155
    2b) 245

    Skill:
    1a) can’t do FSHSPU so practices HS Holds
    2a) 95lb

    Conditioning:

    5 Rounds in 6:15

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